The long and short of it.

Tuesday, June 5, 2012

Mobility:
Row 500 meters
Hip mobility, 1 minute each
Keg drill, 2 minutes

Warm-up:
Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is ok)

Workout:
“Christine”
3 rounds for time of:
Row 500 meters
12 Bodyweight Deadlifts
21 Box jumps, 24 in.

*15 MINUTE CUT-OFF!

Cool down:
15 Strict Knees-to-elbows
30 Sit-ups
Straddle stretch, 2 min.
Foam roll calves 

 These past few weeks have been gloriously eye opening for a lot of you.  To perform the various gymnastics skills and olympic lifts that have dominated the warm-ups, you discovered you have to move pretty damn well.  If you have felt confronted by your own body awareness issues and lack of mobility, you’re not alone.  Robb Wolf once said, “you can’t zone your way out of an autoimmune disease”.  What he means is that at some point you’re going to have to address the “what” and not just the “how much” for long term health.

 Applying this same sentiment to movement, the quality of your movement matters. A lot.  Poor body positioning, inadequate mobility, limited range of motion reinforced over and over in workouts yields more of the same and won’t cut mustard in the long term.  If your rack position prohibits you or your squat resembles nothing of the sort (hips don’t lie), do what you need to do. Sacrificing some of the warm up in the short term is perfectly acceptable for your longevity and success.  If your hips need 20 minutes to loosen up, do it.

 Come early, stay late.  It’s not always easy to see the big picture, but if you’re at all like me, you plan on moving like an athlete for a very, very long time.